This Sandbag Shouldering exercise works out 11 different muscle groups: biceps, forearms, pectorals, shoulders, upper and lower back, core, hips, hamstrings, quadriceps, and calves. Performed in one smooth, explosive movement, it gives your entire body a workout in minutes. It’s the perfect way to increase the speed, power, and muscle coordination you need for better sports performance and to “save the day” in an emergency. See page 142 of Push, Pull, Swing for precise instructions.

As Myatt Murphy, CSCS, explains in his new book, Push, Pull, Swing, the secret of sandbag training is that the sand keeps shifting, so your muscles have to constantly adjust and call on other muscles to maintain balance.

Testosterone and growth hormone are both key to high-level fitness and muscle growth. Testosterone helps create new muscle and greater strength, while growth hormone increases the burning of body fat for energy.

Here’s the exciting news: Researchers at the University of North Texas found that men who did just 6 minutes of the kind of exercise described in Push, Pull, Swing showed major boosts in both testosterone and growth hormone!

Push, Pull, Swing teaches you how to use dumbbells, kettlebells, and exercise sandbags to reach new levels of fitness and lean body composition. But you don’t have to use all three. You’ll learn how to use any of them to perform dynamic, fluid exercises that reach deep into every muscle fiber in your body.

One of 11 top pro trainers who share their routines with you in Push, Pull, Swing is a specialist in sandbag training. He was commissioned by the U.S. Army Special Forces to develop a fitness routine that can be performed anywhere.

A common rule in standard weight training is to do as many reps as you can — until the last desperate, groaning, painful rep you can’t complete. Sounds dramatic, but it’s forbidden in the Push, Pull, Swing plan.

REASON #1, as explained by author Myatt Murphy, CSCS: It’s simply exhausting and will bring down your ability to properly perform the rest of your workout.

REASON #2: Obviously, it invites injury. And that’s the last thing you want.

NEW RULE: Always do one rep short of failure! It’s just one of many great tips you’ll find in your FREE-trial copy of Push, Pull, Swing. Order now!

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